Our in-house expert’s views
On building immunity amidst the pandemic
‘Get Vitamin C and Zinc supplements’ Check Vitamin D status, ‘Try this traditional concoction to boost immunity’ – These phrases have become so popular, and we hear them more often than before. The Social media platforms are constantly buzzing with ‘Miracles of steaming’ and other such remedies to keep the virus at bay. At such times, it is difficult to escape conversations on maintaining proper health.
Unfortunately, we do not think about health until we lose it and then go on a hyper mode to fix it. Honestly, eating healthy should not change with or without a pandemic or as per one’s convenience, it is a lifestyle choice and not something we switch on to deal with a crisis. Similarly, immunity cannot be built in a day. Yes, some supplements and products do help the body when it is fighting an infection, but these are not magic bullets. All these have a place in a healthy lifestyle which means a balanced diet, sunshine, and enough exercise.
What should we eat/drink?
- Get enough water - India is a tropical country, and the weather is sunny all around the year which means approx. 3 liters per day for an adult is great. Other options apart from water can be coconut water, coconut water-based drinks, butter milk, sattu, green/herbal teas, and lime juice with salt. Avoid juices, carbonated drinks etc., to quench thirst. Water Apps are a good option to set reminders to drink water at regular intervals.
- Eat good breakfast - A hearty breakfast is a great way to start the day, have breakfast within 2 hours after you wake up. Traditional breakfast like idli/dosa with chutney sambar, paratha with curds, poha/upma with veggies are healthy energy sources. Include fruits, some nuts to go along with breakfast. For crazy mornings, stack some instant options in the kitchen like healthy breakfast cereals which are whole grain, low in sugar or whole wheat bread, oats, ready to cook mixes made of millets. Oats can be made wholesome by adding dried fruits, fresh fruits, nuts, seeds, skimmed milk. If diabetic, try a savory version with yoghurt, veggies, and spices or some ready to cook savory millet mixes.
- Focus on protein in every meal - Good quality protein helps to build immunity, be it eggs at breakfast, dal rice & yoghurt at lunch, healthy milkshake/protein shakes in the evening and some chicken curry, fish, or paneer at night – just make sure you tick this box!
- Snacking ideas - With some pre-planning, interesting snacks can be prepared at home like chilled cut fruits, some nuts and seeds, buttermilk, homemade bhel, sprouts salad, boiled corn, egg recipes, and healthy smoothies. Other options are a slice of cheese, a high protein bar, some muesli, plain greek yoghurt, interesting sandwiches, etc., all of these are great options as long the food is not high in sugar, salt, or fat.
- One pot meals - One pot meals are a great way to prepare lunch/dinner especially when you also need to work and attend meetings. Khichdi, simple pulao with raita, pasta with lots of veggies, sambar rice with veggies, rajma & rice are some great options. To make it more nutritious, try using brown rice, whole wheat flour, and unpolished millets.
- Indulge yourself, occasionally - Thinking about your favorite food and not eating it also does not help. Once a week, bite into a piece of dark chocolate, eat your favorite scoop of ice-cream, a piece of cake or indulge your sweet cravings with dried fruits or a few pieces of chikki. If you are one of those who cannot stop once you start eating, ask a family member to help with portions and keep your cravings in check.
- Avoid foods which have been a cause for concern - Foods which may cause stomach aches, allergies, throat pain, etc. Most of these symptoms tick box for COVID-19 symptoms as well which might just lead to unnecessary stress.
Supplements to complement our health
- Get some sun exposure - Spending a few minutes in the sun, especially during midday can work wonders for health. The skin makes D3 more efficiently at this time due to the intensity of the sun rays. Feeling the heat on your skin, exposing your limbs and face to the sun are the best ways to improve Vitamin-D status. If you have Vitamin D deficiency, follow doctor’s prescription on dosage and not take these supplements indefinitely as it can lead to toxicity.
- The best way to get Vitamin C is through fresh fruits/vegetables - Oranges, limes, and citrus fruits. Vitamin C cannot be stored in the body so if you ingest more than what your body needs, it will get flushed out.
- Zinc is present in nuts, seeds, pulses, meat - If you are eating a balanced diet, you should be getting enough Zinc.I
- The less talked about nutrient but much needed is iron - It has multiple functions in the body and one of them is building immunity. A staggering 50% of Indian women are anaemic and iron deficiency anaemia is seen in all socio-economic groups. Do check your hemoglobin status and if found low, consult with your doctor on supplements. Meat products are a great source of iron, but there are vegetarian options like – green leafy vegetables, figs/dates, rajma, black eyed beans (lobia/karamani), soyabean, dried peas, and horse gram. Iron fortified products can be explored too.
ADD EXERCISE TO THE ROUTINE
- Just move around during the day, take adequate breaks, and download a step tracker to monitor steps. Aim for 6000 steps minimum, if you are stuck indoors and at least 8000 to 10,000 if you have access to terraces/walking areas. There are so many online videos and classes to help exercise during the pandemic – try yoga, meditation, aerobics, dancing, jogging – basically any exercise that makes you feel good, gets your heart pumping and most importantly, that you can sustain.
- Sleep and breaks are necessary. Do not slog it out while working from home, listen to your body and take adequate rest and breaks from work. Monitor your screen time and do not forget the golden ‘7-8 hours of sleep’ rule to stay in the best of health.
- If you catch COVID rest, hydrate and always follow your doctor’s instructions. Avoid seeking multiple opinions as it only adds to the confusion. COVID-19 has become part of our lives now and it is important to build our mindset to beat it. Do get vaccinated! Be careful and not fearful as the ‘mind and body’ connection is the most powerful.
About author
Meera is a food technologist and nutritionist with 25 years of experience in the food industry. She has been involved in food product development for a decade at both M&M Mars Inc. in the United States and Hindustan Unilever (HUL), India. She headed the Nutrition function for south Asia, in her last corporate role at HUL. She is also a featured contributor for a parenting magazine (ParentEdge) anchoring articles in the health and nutrition space. She has anchored content generation for apps focusing on diabetes and nutrition education for children.
She is passionate about nutrition communication, simplifying nutrition messages for the lay person. She is also a feature contributor for a parenting magazine (ParentEdge) anchoring articles in the health and nutrition space. She has anchored content generation for apps focusing on diabetes and nutrition education for children.
Ms Meera Srinivasan
Nutrition & Health Expert